You’re sitting in an office chair quite a bit during pregnancy. What can you do to keep good posture, eliminate back pain and keep it ergonomic? ALL of your body is effected by your pregnancy so you’ll want to adjust most of the aspects of your body during pregnancy as well. Your sitting position can really make a difference for how you feel overall, so let’s get started with the tips!
Every pregnant woman, and position is different — so I’m going to give you 4 tips to make your office work a bit more bearable during pregnancy:
Get the right chair
You may work in an office that has prioritized “cute” over effective as far as chairs, and now is a time to tell your boss that you need something that can help support your pelvis during pregnancy too.
Things to watch out for:
Good lumbar support — make sure your lower back is supported as you sit. This will help you maintain good posture and lead to less pain overall.
Arm Rests — Your forearms are at risk for carpel tunnel, so make every effort to support them, and try to have your elbows at a 90 degree angle and that your wrists don’t have to flex much to reach the keyboard. I prefer to have something to rest my elbows on as I type, so something that adjust for that can be nice.
I have a whole post on the best office chairs for pregnancy — finding an ergonomic office chair can really help!
And remember it doesn’t HAVE to be a chair. Many pregnant women also find a yoga ball very comfortable as they do their desk job. You could also consider a walking pad, or a standing desk as well.
I do think a desk that allows you to stand or sit depending on your needs is a GREAT option. I’d 100% do this during pregnancy….
While we’re here talking office chairs, grab my safe eating guide here:
Set a Timer
Get a timer on your desk and set it for every 30-60 minutes (whatever you think is best) and just get up and move around when that thing goes off.
Go to the restroom, refill your water bottle, just get up.
With your increased weight, and changes in how you’re sitting along with pelvic issues it just helps to move and not be stuck in one position for long periods.
Also, you’re at an increased risk for blood clots, so moving around can help you out with that as well.
This honestly has so many benefits (not holding your bladder, moving your body, decreasing blood clots). I totally recommend this!
In fact, I hate annoying chairs so much I made my own prenatal class so you could watch it from your couch (or bed, or toilet or wherever feels best):
The Rule of 90’s
Try to have your knees at a 90 degree angle, and your elbows at a 90 degree angle.
If having your feet flat on the floor is bothersome, some people like a little stool to rest them on.
Watch the Keyboard
As your abdomen grows it may push the keyboard further and further away. Just be as mindful as you can about how far your arms are extended and what you can do to make it easier on your body. Some people like a split keyboard where your hands can be more in their natural position. Just be mindful of how that’s hurting your posture as you sit.
If it’s miserable and you don’t see a change, try to rotate keyboard work up with other duties such as phone calls etc.
You can also consider getting wrist supports for your keyboard and mouse. That may help any wrist issues (but, talk with your provider if you’re having those so they can give you some more tips like wearing a brace, etc).
Bonus Tip: Do you find your legs swelling as you sit during the day. Beyond taking breaks, you could also try compression stockings. They can help push that fluid back up to your heart when your legs are still.
Most of all I’m really glad you’re thinking about this. Many people just “suffer through it” when there are easy fixes they could apply that would help them be more comfortable overall.
SO many changes to our bodies during pregnancy. You deserve the support of a good chair, and a good employer to make sure you’re still able to bring your best self to work.
Learn more about those changes, and what happens after delivery in The Online Prenatal Class for Couples where in just a few hours you can get prepared for birth!
And, if you’re not quite sure you’re ready for that whole thing, check out the free lesson from it. It’s your first step toward getting in the driver’s seat of your birth.
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A nurse since 1997, she has worked in various fields including pediatrics, geriatrics & hospice. She has 20 years of labor and delivery experience in the San Jose, CA and Phoenix, AZ areas.
As an evidence-based prenatal educator Hilary has delivered thousands of babies and has educated hundreds of thousands of parents from a diverse patient population to help them have a confident birth.